Help

[Football26]

I’ve got to week 8 and I’m struggling, I was ok doing 25 mins, but now I’m struggling to do 15 mins, what’s happened x

[UnfitNoMore Graduate]

Take an extra rest day, slow the pace and go again... you can do it

[smcl2212 Graduate]

That’s good advice. I’ve just started week 8 too but had to leave an extra day after my 25-min run on Tuesday because I really noticed a difference in my legs. Did 28 mins tonight, remember slow and steady. You can do it.

[IannodaTruffe Mentor]

How many times have you struggled to do the run?

We all have less than brilliant runs and there is normally an identifiable reason or combination of reasons.

My top three variables that I attempt to optimise in preparation for a run are restedness, hydration and nutrition, but there are a host of other things going on in your life that can impact negatively on performance and enjoyment.

You can't just bolt on strenuous physical activity onto your life without fitting other aspects around that running.

Take an extra rest day, relax and take it nice and steady.

[Cuig1975]

You’ll be fine an extra rest day and psychologically we can mess up a run by believing we can’t do it, slow down and don’t think about pace just keep plodding you’ll get there

[JuJogger Graduate]

I was struggling because I went off to fast. Slowed pace down and ok now.

[Ruutu14]

I had a couple of days when I struggled, perhaps try a different time of day (cooler) and/or late in the day (to plan your energy level)

[Greenfingergran]

You are just having a bad day.

Have some porridge with honey before your next run 🏃🏃and I will say a wee prayer for you. 😉

[nif100 Graduate]

Hi had this problem too really heavy legs ended up I was advised on here to drink more water. I tended to drink before but not take any with me, so now have a carry bottle and it has made a difference. Also keep pace slow it is good for doing the extra minutes and thankfully you end the run yes tired but your legs seem to be forgiving with a days rest. Keep positive nearly there. Expect the next run you will have a totally different feelx

[ButtercupKid Graduate]

Be patient with yourself. Think back to week 1 and look at how far you’ve come - you’re doing great ! The fact is that natural growth isn’t a straight line progression. You’re asking a lot of new things from your body and it’s asking for a little more time to adapt. If you struggle with a run, note what you manage and walk the rest. Next time out, aim to beat that time, and repeat the process till you conquer the run. You’ll be building strength and stamina as you go which will pay off later. Aim to enjoy your journey, not punish yourself ! And always remember the First Rule of C25k: The only run you fail is the run you don’t go for ! Happy running 😀

[Fen_runner]

I've been having this problem too and I'm on W7. I've tried it 4 times now and managed 2 without having to walk. It's always the second run of the week (I do Mon and Wed) that I struggle with, so think rest days does have something to do with it as legs feel heavier than they did when I started C5K.

My plan is to stick to W7 until I can run it a few times without needing to stop and think I might start using music, rather than the C5K podcasts as I run on a treadmill, so can make a note of the time.

The other thing I've read is that the first 10/15 mins can be the hardest as your body hasn't made the adjustment that it needs more oxygen etc, so it should get easier once you are past that.

Think back a few weeks and see how much progress you have made and I have had to repeat weeks along the way, so don't feel bad if you need to do the same.

The folks on here always have some great advice too, so keep at it and you will get there, I'm sure.

[Astra5 Graduate]

Last run for me was not good however decided to give myself an extra day or so before going out again. Also!!!!! Will drink more than normal the days leading up to it. Found it really helped last time this happened during Wk7. Try this and see if it helps.

[JaoJao]

How many rest days are you having between runs?

Are you running at the same time of day each time?

Are you happy with your entertainment choice I.e. music, podcast or silence?

Are you hydrating enough the day before?

[Mamakaz1956 Graduate]

I’m now on for week 9 and find just a steady pace remember your breathing and music actually makes the time go quicker. Good luck you can do this !!!!

[Sandown]

I am going through exactly the same. I managed 24 minutes of the continuous 25 required for Week 6 Run 3, and when I tried to repeat that found I stopped when the coach announced 5 minutes, the first time, and at the half way bell the second time. How can you make yourself carry on?